Herbs for Those Having Trouble Finding Restful Sleep

Ever found yourself awake at night, hoping to find rest? Or perhaps you fall asleep easily but then wake several times throughout the night. You’re not alone—more than thirty percent of the population deals with some sort of sleep issue. Melatonin provides some assistance, but it definitely does not affect the “sleep switches”—the mechanisms that help you fall asleep, alleviate stress, achieve deeper sleep, or quiet a racing mind.

Understanding the Sleep Switches

To understand which herbs will work for you, you must first consider what isn’t working within you. Let’s get into this. There are four switches that all help with sleep: GABA, adenosine, cortisol, and REM sleep. Each plays a significant role in how well you sleep and how revitalized you feel the next day.

GABA: The Brain's Calm Switch

Have you ever laid down, only for your mind to start racing with thoughts? I call these “circular thoughts” because they seem to go around and around, leaving you right where you started, only to repeat the cycle without being able to shut it off. This is your gamma-aminobutyric acid—or GABA—not having a strong affect. If you struggle with this, you may need more GABA to ward off that overthinking mind. GABA binds to GABA-A receptors and puts the brakes on your wandering thoughts.

Herbs to Support GABA Levels

Three herbs that come to mind to assist with this form of sleep deprivation are valerian, passionflower, and lemon balm. Valerian increases GABA-A binding, helping to inhibit your racing mind. Passionflower preserves GABA, allowing it to last longer and keep your mind calm. Lemon balm increases GABA levels and provides serotonin for a nice, calm, happy drift into sleep. These three can be used together or individually to help those who can’t sleep due to a racing mind.

Valerian root, a calming herb for sleep support.

Adenosine: The Sleep Hormone

Adenosine is another one of these switches. This chemical builds up throughout the day, and as it accumulates, it tells your body it’s time to sleep. When adenosine is present, it promotes deep, healing sleep. Coffee blocks these receptors, preventing your body from feeling as tired as it should and making it harder to fall or stay asleep. Adenosine's role in the sleep cycle is most prominent in stage 3 non-REM and stage 4 sleep, when your body heals and regenerates.

Herbs to Enhance Adenosine

The herbs that help with adenosine are magnolia bark and hops. Magnolia bark increases adenosine signaling, essentially using less adenosine to do more, while hops inhibits its uptake, keeping adenosine in your system longer for deeper, more rejuvenating rest. Hops can even be effective when simply placed in a muslin bag under your pillow. If you commonly wake at 3 or 4 AM, a magnolia bark tincture on your nightstand can help you get back to sleep faster.

Hops, an herb that supports better sleep.

Cortisol: The Stress Alarm

Cortisol is the third switch and directly relates to stress—it could easily be called the "stress alarm." When you wake in the morning, your cortisol should be at its maximum; by bedtime, it should be low or nearly gone. High cortisol levels can block both GABA and melatonin, making sleep difficult. High cortisol is another reason for 3 or 4 AM wake-ups. Fragmented sleep is not fun for anyone. Less stress correlates to more sleep.

Adaptogens to Lower Cortisol

There are three herbs that help lower your cortisol levels. Steady use of ashwagandha can drop cortisol by about 30% over 60 days. Holy basil is another fantastic herb for this, as it helps “turn off the cortisol faucet” in your brain. Combining these two adaptogens helps them work together to lower and stop excess cortisol production. The final herb I’ll mention is diffused lavender oil. Lavender essential oil is excellent for both lowering cortisol and increasing deep sleep.

Lavender essential oil, an effective remedy for lowering cortisol.

REM Sleep: The Dream State

The last switch is rapid eye movement, or REM, sleep. Less than 20% REM sleep can lead to moodiness and forgetfulness. With 25% or more REM sleep, people tend to have vivid dreams and wake with a sharper, less groggy mind. During REM sleep, your brain processes emotions and consolidates memories, increasing natural creativity.

Herbs to Promote REM Sleep

The herbs I find helpful for REM sleep are California poppy and skullcap. California poppy can increase REM duration by up to 25%, hopefully getting you over the 25% threshold. Skullcap protects GABA receptors, providing a sustained REM sleep state. If you notice that you are often waking up feeling dull and groggy, consider incorporating these herbs into your nighttime routine.

California poppy, an herb that enhances REM sleep.

A Common Nightly Schedule

I know I’ve done a bit of rambling here, so to sum it all up, here’s a common nightly schedule for you:

• 10:00 PM: Your GABA should increase to quiet your mind. If it doesn’t, consider lemon balm, passionflower, or valerian.

• 10:30 PM: Adenosine should be at its peak, making your body feel heavy and relaxed. If not, try hops or magnolia bark.

• 11:00 PM: Cortisol should be dropping and stress melting away. If not, consider holy basil, ashwagandha, or diffused lavender essential oil.

• 12:30–4:00 AM: You should be in deep sleep, and your body is repairing. If you have trouble staying asleep, keep magnolia bark on your nightstand to help you get back to sleep quickly.

• 4:00–7:00 AM: You should be well into your REM cycles and vivid dreaming. If not, consider California poppy or skullcap.

  
  

Once you identify which “switches” in your sleep aren’t working correctly, you can look further into which herbs affect them. These are just a few herbs that influence sleep in different ways. Adaptogen and nervine class herbs stand out for this purpose. Hopefully, after reading this, you’ll see that herbs for “sleep” usually target one or two switches, rather than sleep as a whole. If you focus on the right switch, you’ll be able to pick a more precise herb for your individual needs.

Finding the Right Herbs for You

In conclusion, understanding your sleep needs is crucial for finding the right support. Every individual is unique, and what works for one person may not work for another. By targeting specific herbs that influence particular sleep switches, you can develop a more tailored approach to enhancing your sleep quality.

For those continuously seeking restful sleep, consider experimenting with different herbs. Tracking your responses can guide you in discovering what truly works for you.

Ultimately, adapting your routine with precise herbs might just be the key to discovering the restful sleep you’ve been longing for. Embrace the potential of nature and your sleep quality may greatly improve.